Tuesday- February 12, 2013

warm up

450m run

then...

20' bear crawl

7 pause squats

4 spidermans

3x

WOD

Three rounds for time of:

50 Double-unders

25 Wallballs (20lb/14lb) 

POST SCORE TO COMMENTS

=======================

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

14" box

Cambered Bar

60% + bands

10 sets x 2 reps

-Speed Pulls

55% + 25% band

5 sets x 1 rep

Accessory Work

-Reverse Hypers

4 sets x 6-10

H.A.P

-Weighted GHR

3 sets

Back Extensions

2 sets x 50 reps

Endurance

200m sprint

1:30 rest

10x

Row

Jamo Row Hell

17 minutes with splits held at 2:00/2:15

Swim

100m sprint

1 minute rest

8x

Monday, February 11, 2013

Warm Up

3 Inch worm Pushups

6 Spidermans

12 Dynamic Toe Touches

100m Run

3x

WOD

5 Right Arm DB/KB OH Squats

5 Left Arm DB/KB OH Squats

100m Run

7 Rounds for time

POST TIME TO COMMENTS

Sunday- February 10, 2013

warm up

450m run

then...

10 walking lunges

10 jumping jacks

4x

WOD

4 rounds

12 burpees

25 pushups

40 situps

200m run

POST SCORE TO COMMENT

=======================

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Bent Over Rows

4 sets x 5-8 reps

Dumbbell Rows

3 sets x 3-5 reps

H.A.P

Face Pulls

1 set x 100 reps

Endurance

rest day

Saturday- February 9 2013

warm up

450m run

then...

10 mountain climbers

30 double unders (40 seconds DU attempts)

4x

WOD

100 pull ups

100 KBS (53lbs/35lbs)

100 double unders

100 OHS (95lbs/65lbs)

For time

POST SCORE TO COMMENT

=======================

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Box Squats

14" box

Straight Bar

70% + bands

6 sets x 2 reps

-Sumo Speed Pulls

55% + 25% band

5 sets x 1 rep

Accessory Work

-Reverse Hypers

3 sets x 6-10

H.A.P

-GHR

4 sets

-Banded Good Mornings

1 set x 100 reps (unbroken)

Endurance

50m sprint

walk to start as rest

10x

Row

17 minutes with splits held at (2:00/2:15)

Swim

25m sprint

1 minute rest

10x

Friday, February 8, 2013

Warm Up

8 Spidermans

10 Dynamic Toe Touches

100m Run

4x

WOD

10 Burpees

100m Run

10 Rounds

POST TIME TO COMMENTS

Thursday- February 7, 2013

warm up

450m run

then...

"Cindy"

4x

WOD

Five rounds for time of:

5 Thrusters (155lbs/ 105lbs)

10 Chest to bar pull-ups

POST TIME TO COMMENTS

------------------------------------------------------

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch Complex

1 Power

1 Squat

1 OHS

1 Snatch Balance

3 sets
H.A.P

Endurance

400m run

1 minute rest

5x

Row

700m row

1:30 rest

3x

Swim

25m swim

12 burpees

5x

Wednesday- February 6, 2013

warm up

450m run

then...

10 spidermans

25 KBS

2x

AMRAP 11

10 squats

8 burpees

6 toes to bar

POST SCORE TO COMMENTS

=======================

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Effort Upper
Max Reps @ 135lbs/ 65lbs

JM Press with Curl Bar

5 sets x 3-5 reps 

H.A.P

Bent over Laterals
3 sets x 12 reps

Hammer Curls

3 sets x 10 reps non alternating

Grenade Drop Sets on Lat Machine

2 sets max reps

Endurance

600m run

2 minutes rest

4x

Row

3000m row

Swim

800m swim

3 minutes rest
2x

Tuesday- February 5, 2013

warm up

450m run

then...

"Cindy"

4x

*CHOOSE ONE FROM BELOW*

WOD A

100 double unders

10 power cleans (135lbs / 95lbs)

200m run

75 double unders

10 power cleans (135lbs / 95lbs)

200m run

50 double unders

10 power cleans (135lbs / 95lbs)

200m run

For time

WOD B

75 double unders

10 power cleans (115lbs / 80lbs)

200m run

50 double unders

10 power cleans (115lbs / 80lbs)

200m run

25 double unders

10 power cleans (115lbs / 80lbs)

200m run

For time

WOD C

50 double unders

10 power cleans (95lbs / 65lbs)

200m run

25 double unders

10 power cleans (95lbs / 65lbs)

200m run

25 double unders

10 power cleans (95lbs / 65lbs)

200m run

For time

POST SCORE TO COMMENT

=======================

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

14" box

Cambered Bar

55% + bands

12 sets x 2 reps

-Speed Pulls

50% + 25% band

6 sets x 1 rep

Accessory Work

-Leg Curls With Ankle Weight (20lbs/8lbs)

1 set x 100 reps

-Reverse Hypers

3 sets x 6-10

H.A.P

Optional

-GHR

Endurance

200m sprint

1:30 rest

8x

Row

Jamo Row Hell

16 minutes with splits held at 2:00/2:15

Swim

50m sprint

1 minute rest

6x

Monday, February 4, 2013

Warm Up

5 Inchworm Pushups

10 Spidermans

15 Dynamic Toe Touches

3x

WOD

50 Squats

450m Run

4 Rounds for Time

POST TIME TO COMMENTS

Sunday- February 3, 2013

warm up

450m run

then...

"Cindy"

4x

AMRAP 1:00

Thrusters (135lbs/ 95lbs)

1:00 rest

10 rounds for reps

POST SCORE TO COMMENTS

------------------------------------------------------

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside
Dumbbell Bent Over Rows
5 sets x 3-8 reps

Face Pulls
100 reps

Saturday- February 2, 2013

warm up
450m run
then...
"Cindy"
4x

AMRAP 30
1000m run/row
15 sit ups
20 wallballs (20/14)

POST SCORE TO COMMENTS

=======================

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside
Box Squats
Safety Squat Bar
15" box
5-8 sets x 2 reps + bands
H.AP

Max Effort Lower

Deficit Trap Bar Deathlifts

5 sets x 5 reps

Kneeling Good Mornings on Poor Mans

4 sets x what you can

Accessory Work

-Reverse Hypers

5 sets x 10 reps

-Weighted Sit Ups

3 sets x 20 reps

-Side Bends

3 sets x 10 reps